Exercise prescription

Question 1

Slippery slope

Answer 1

fun- what you want when you want
Function- choices made based on decreased physical capacity
Frailty- require help with ADLs and IADLs
Failure- completely dependent

Question 2

frailty

Answer 2

Unintentional weight loss of greater than 10 pounds in past year
Self-reported exhaustion three or more days per week
Muscle weakness, grip strength less than 25 for women and less than 32 for men
Walking speed less than .8 m/s
Low level of activity

three out of five is frail
One or two is pre-frail

Question 3

Too much stress

Answer 3

greater than 100% of max

Injury or tissue death

Question 4

Sufficient overload

Answer 4

60-100% of max

Strengthening

Question 5

Usual stress

Answer 5

40 to 60% of max

No change in tissues

Question 6

too little or no stress

Answer 6

0 to 40% of maximum

Atrophy and loss of ability to adapt

Question 7

overload

Answer 7

60% maximum capacity to improve

Question 8

fitt principle

Answer 8

frequency
Intensity
Time
Type

Question 9

functional training

Answer 9

Overload the activity of interest to challenge the entire entire neuromuscular system

Simple to complex
Slower to quicker
stable to unstable
Eyes open to eyes closed
Form to intensity
Base of support to outside base of support

Question 10

true Strengthening takes

Answer 10

6-8 weeks

Question 11

aerobic exercise frequency and intensity and time

Answer 11

Five times a week

60 to 90%

150 to 300 minutes per week- at least 10 minutes at a time

Question 12

intensity measured using

Answer 12

Target heart rate
karvonen method
Rate of perceived exertion
Talk test

Question 13

Target heart rate

Answer 13

220-age x 60% to 90%

Question 14

karvonen method

Answer 14

([60% to 90% x (220- age- resting heart rate)] +resting heart rate)

Question 15

12-16 RPE

Answer 15

60 to 90%

Question 16

strengthening exercise, frequency, intensity, and time

Answer 16

Two times a week

60 to 100% of one rep max for strength gains

8 to 10 exercises; major muscle groups

Question 17

Determine strengthening exercise intensity by

Answer 17

selecting weight thought to have patient experiencing muscle fatigue at around 10 reps

Have patient performed 1 to 2 reps and assess RPE

11 to 15 on 6 to 20 point scale

Somewhat hard to hard- 70 to 80%

8-12 reps result in momentary muscle fatigue- look for concentration, slight trimmer, mild increase in respiration

Question 18

Strengthening exercise and power

Answer 18

Alter exercise by adding a speed component
Begin once full set without compensations are achieved

frequency 1 to 3 times a week

Intensity 20 to 80% one rep max

1-6 sets of 4-20 reps
1- 11 exercises

Watch for breath holding and form

Question 19

Flexibility exercise frequency, intensity, and time

Answer 19

5 to 7 days a week
30 to 60 seconds
3 to 4 reps each

Subocciptal, pec minor, downward rotators, protractors, lumbar extensors, ER, ankle PF

Question 20

Balance exercise

Answer 20

daily
Overload challenge, near falling
50 hours over 3 to 6 month period